While we’re in this holding pattern, let’s play another game with holds. This time we’ll hold a plank the entire upper body workout while changing up our hold/grip on the weight to work front side and back of muscle groups.
Find a table you feel comfortable at, hold on tight, be sure to tuck your hips and squeeze your core, and perform 10 of each on each side 3x
💪🏼 Neutral / Pronated / Supinated grip rows
💪🏼 Front / Side / Back raises
💪🏼 Bicep curl / Tricep kickback
💪🏼 Toe to overhead / Reach through to overhead
CHALLENGE: One minute nonstop
10 Spider-Man pushups
10 leg lifts
20 Mountain climbers
20 Plank jacks
Not sure what to use? This can be done using a dumbbell, water bottle, band or jus keeping a tightly clenched fist and contracted muscle.
1 min: Spider-man push-ups, leg lifts, mountain climbers, plank jacks
Toe to overhead, reach through to overhead
Bicep curl, Tricep kickback
Make sure to keep your core tight and you glutes tucked.
Take your time. If you need to make it easier, start on a kitchen table, for a lesser angle